Here is a guide to some of our favorite whole grains if you want to try something new or aren't sure which carbs are whole grains.
Quinoa's low glycemic index makes it ideal for blood pressure treatment.
One animal study in Nutrients indicated that quinoa protein intake reduced blood pressure and increased gut bacteria diversity.
Nutrients study found that oat beta-glucan lowers blood pressure.
Another Nutrients study found that oat eating lowers blood pressure and reduces the requirement for anti-hypertensive drugs.
Brown rice is a full grain with fiber, vitamins, and minerals because it has bran and germ.
Satiety and weight management are helped by its 3 grams of fiber per 1-cup serving, and its low sodium, potassium, calcium, and magnesium make it DASH diet-approved.